What are the disadvantages of running with weight

1. What are the disadvantages of running with weight

Running with heavy loads will make people’s bodies consume more fat, speed up their heartbeat, increase their oxygen consumption and strengthen their muscle strength. Weight bearing running can effectively stimulate human bones, which is stimulated by hard force, which helps calcium flow in, makes bones stronger, and delays bone calcium loss. Weight bearing running can exercise a person’s muscle endurance, endurance, aerobic capacity and explosive power. During training, you should pay attention to rhythm and breathing, and do what you can according to your own situation.

Running with load also has bad effects, especially for those who just start to exercise. If they don’t pay attention to methods, they will be easily injured. If they blindly increase the load, the possibility of elbow joint and shoulder injury will increase accordingly. Some people like to tie sandbags to their feet in weight-bearing running. This method is undesirable. It will change a person’s normal walking or running posture, cause the exerciser to lose his center of gravity, and cause injury.

2. How much is suitable for running with weight

Start with the lightest dumbbell and gradually increase the weight of dumbbells. When exercising with dumbbells, you should pay attention to correct posture and do not swing dumbbells by a large margin. It is easy to hurt the wrist, elbow joint, shoulder and other parts by repeating the same action all the time. You should constantly change your posture during exercise. When jogging with dumbbells in hand, you should start at a slow speed to gradually adapt your body to the additional weight. At the same time, you should pay attention to your own heart rhythm changes at any time and compare them with those without additional load.

3. Scientific training steps of weight-bearing running

First, speed up the pace until you feel shortness of breath, keep walking at this speed for 7 minutes, then speed up the pace for 5 minutes, then slow down, walk at a moderate speed for 5 minutes, and finally walk slowly for 3 minutes to finish the training. The next day, follow the method of the first time, but train twice; Then on the third day, 30 minutes of endurance walking was carried out, and the whole process maintained a uniform and fast speed; On the fourth day, I still had to train and take off my weight-bearing vest for half an hour; The fifth day is half an hour of variable-speed walking, and then half an hour of easy walking, without using a weight-bearing vest; The sixth day is to find a place with a slope and walk uphill for half an hour. At this time, you should wear a weight-bearing vest and keep a stable rhythm when walking; On the seventh day, a 40 minute durable walk was performed at a moderate speed.

How to choose running shoes for running

1. Good jogging shoes should conform to the characteristics of lightness, comfort and breathability, but the specific choice should be different from person to person. In this regard, Lingling explained that professional jogging shoes of various brands are designed and differentiated according to different degrees of foot pronation. Therefore, the degree of foot pronation is the most important consideration when choosing jogging shoes! Shoes that are not suitable for your internal rotation will cause injury to your feet and legs.

2. People with flat arches should choose a pair of shoes with a hard back top and strong support; People with high arches should choose shoes with strong shock absorption and stable heels.

3. The best time to choose shoes is in the afternoon. At that time, the feet had been moving for several hours and would be bigger than in the morning. And when choosing shoes, you should wear sports socks. It is best to wear new shoes on one foot and old shoes on the other. After comparison, you can wear new shoes on both feet, which is the easiest way to see whether they fit.

Precautions during running

1. Don’t run on an empty stomach. After one night’s metabolism, many organs of the human body are in an unfavorable state. Morning running on an empty stomach will affect the intestines and stomach, which is very harmful to the stomach, and it is urgent to supplement energy and nutrients. If you run on an empty stomach in the morning, your stomach will be easily stimulated. Morning running can supplement carbohydrates and consume 300-500 calories of energy.

2. When running, don’t cling to the mentality of hard support. When the body is uncomfortable, it is actually the body protesting to you, and then you should stop. Ignoring minor injuries and pains in running will cost you dearly.

3. Many runners hope to create personal best results (PB). However, running is a process of enjoyment. Don’t care about your finishing time. It’s great to finish the whole race with the most comfortable rhythm.